Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Lunges then Push Press, Double Unders and Toes to Bar

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Every 2 minutes for 10 minutes

  • 5 x Overhead Reverse Lunges @ 20kg Left Hand
  • 5 x Overhead Reverse Lunges @ 20kg Right Hand
  • Rest 30 seconds
  • Max Effort Strict Pullups
  • Rest 2 minutes

Based on the CF New England WOD from Jan 3, 2019. 

AMRAP in 12 minutes of

  • 2 x Push Press
  • 2 x Toes to Bar
  • 20 x Double Unders
  • 4 x Push Press
  • 4 x Toes to Bar
  • 40 x Double Unders
  • 6 x Push Press
  • etc.

Adding 2/20 every round until time runs out.

Results:  For the Pullups did 10-8-7-6-6/37 total.  For the metcon did 5 rounds plus 18 reps. 

Cleans and Front Squats then DUs, KBS, BJs, T2B and Squat Cleans

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Every 3 minutes for 12 minutes (4 rounds)

  • 5 x Front Squats

Every 90 seconds for 6 minutes (4 rounds)

  • 3 x Squat Cleans

Increase weight per round to the working weight for the metcon.

Then AMRAP in 16 minutes

  • 50 x Double Unders
  • 40 x Kettlebell Swings
  • 30 x Box Jumps
  • 20 x Toes to Bar
  • 10 x Squat Cleans @ 110lbs/50kg

Results:  Front Squats @ 135-155-165-170lbs.  Squat Cleans @ 95-115-110lbs. Metcon 1 round plus 145 reps.

Dumbbell Presses and Rows then Row, Push Press and T2B

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8 rounds of

  • 8 – 10 x Seated Dumbbell Press
  • Rest 30 seconds
  • 4 – 5 x Barbell Rows
  • Rest 90 seconds

Increase weight until you cannot complete the max number of reps.  Then stick with that weight for the rest of the workout.

Then AMRAP in 15 mintues of

  • 10 Calorie Row
  • 10 x Push Press @ 95lbs
  • 10 x Toes to Bar

Results:   Dumbbell Press 10-12-14-16-16-16-16-16kg.  Barbell Rows – 80-95-105-115-120-120-120-120lbs.  Metcon – 4 rounds plus 5 reps.

Thrusters then Thrusters, Snatches and Toes to Bar

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This is a combination of two different Crossfit mainsite WODs.

Warm up with 3 rounds of

  • 3 x Pause Front Squats
  • 3 x Strict Press, hold 2 seconds at top of press

Then 5 rounds of

  • 5 x Thrusters

Rest as needed per round, work up to a heavy set.

Then for time 22-18-14-10-6-2 of

  • Dumbbell Thursters @ 14kg
  • Alternating Dumbbell Snatches @ 14kg
  • Toes to Bar

As recommended by the WOD description, use light weights for the metcon to increase intensity.  Should be able to cycle through the WOD quickly.

Results:  For the Thrusters (started with the weights in a rack) 95-115-120-125-130lbs, split the last round into 3 and 2.  Metcon in around 12 minutes (messed up starting my watch  so missed most of the first round… added 2 minutes to compensate).